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Mental health of Malaysian students cause of worry: Health Ministry

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Mental health of Malaysian students cause of worry: Health Ministry

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Correlates of depression, anxiety and stress among Malaysian university students

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Correlates of depression, anxiety and stress among Malaysian university students

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Prevalence and associated factors of stress, anxiety

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Prevalence and associated factors of stress, anxiety

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Prevalence and associated factors of stress, anxiety

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A Research for Identifying Study Anxiety Sources

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A Research for Identifying Study Anxiety Sources

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A Research for Identifying Study Anxiety Sources

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1. stress
2. anxiety
3. depression

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2016238698

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Feelings of stress and anxiety are a part of life. Some levels of stress can actually be good for us, as the right kind of stress encourages us toward change and growth. However, when stress and anxiety exist for an extended period of time, they can become a burden or even a health risk. This guidebook will help you recognize and understand feelings of stress and anxiety and learn how to manage them so that they don't become overwhelming.

Meet the Expert

Melissa Cohen

What is Stress?

According to the American Psychological Association, there are three types of stress: acute, episodic acute and chronic.

Acute stress

Episodic acute

Chronic acute stress

QUIZ

How do you know you're stressed?

The following quiz will help you determine if you're stressed and if so, how much stress you're facing.

Symptoms and Signs

There are four primary types of symptoms of stress: physical, emotional, cognitive and behavioral. Depending on the individual and the cause of the stress, the number of symptoms from each category can vary. The below chart will give an overview of types of symptoms that may be present in someone suffering from stress.

Stressed Students

College Stress by the Numbers

Causes of College Stress

Living Away From Home

For many students, college is the first time they have lived away from home or been away from their family for any significant period of time. Besides that, it's a very unfamiliar environment. Everything is different - the food, the people and the living accommodations. Even though most students eventually get used to these new things without a problem, the first few weeks of college can create a stressful environment. This is true even if you are truly excited about the changes. Remember that even positive changes can induce stress.

There is also a change in the support environment. When there is a big test, bad day or confusing situation, family members and old friends are not readily available for support and if they are, it's through a telephone or computer rather than in person. This can be tough to adjust to, especially during those first few months.

Academic Demands and Test Anxiety

This may be the most common long-term cause of stress for college students. After all, that's why students go to college - to learn. When you don't get the results you think you should get, or you feel pressured to get certain academic results, this can cause a lot of stress. For some students, college is the first time they are academically challenged. If high school was a breeze for you, college may be the first time you get a low grade on a test. Consequently, test anxiety may be experienced for the first time or with increased intensity.

Test anxiety is anxiety that usually comes before or during the taking of tests. The symptoms can be physical and mental and usually inhibit your ability to perform as well as you otherwise could. Ways to manage or reduce the anxiety include:

Resources to help reduce text anxiety can be your school's academic services office, your family, classmates and the following websites:

Finances

In addition to being on your own physically and maybe even emotionally, you may also be on your own financially. Everything from rent and food to gas and entertainment is now your financial responsibility. You might find that you need to take on a part-time job when you aren't in class. Even if you have a scholarship or loan, or have a "full ride" that helps you pay for it all, there are still the required phone calls, questions, paperwork and deadlines that have to be met in order to ensure the funds keep coming.

Post-Graduate Plans

After college is over, then what? That's a huge question: Figuring out the answer is like laying out blueprints for the rest of your life. There are many stressors that can affect your plans, such as not having a job upon graduation, being forced to settle for a job you don't really want, or struggling to get into graduate schools. On the other hand, you might land a great job, but the prospect of paying back student loans is now starting to hang over your head. Ultimately, the fear of the unknown can really make a huge difference in how much stress you feel about your post-graduate life.

5 School Stress Busting Tips

No matter where you are in the school journey, these tips can help you cope with and manage the stress that comes along with it.

Get plenty of sleep.

Not getting enough sleep impairs academic performance and makes it harder to get through the day.

Think positive.

Research has shown that positive thinking may improve physical well-being, produce lower feelings of depression and produce lower levels of distress.

Have a stress "outlet."

This could be a social activity like going out or participating in intramural sports, finding a hobby or joining a social club.

Engage in relaxation techniques.

This can include things like slowly counting to ten, meditation, thinking positive thoughts, visualization or playing with a stress ball.

Talk to someone.

Sometimes just talking about what's stressful or having someone listen to your problems can drastically reduce stress.

Get Help for Student Stress

There are several resources available on campus to help you deal with students stress. The chart below can help point you in the right direction to find help on your school's campus.

Student Stress and Anxiety Help and Resources

Interview with an Expert

Learn what expert Melissa Cohen, LCSW Licensed Clinical Social Worker, has to say about stress and anxiety.

Career and Work Stress

When pursuing a career or entering the workforce, you can expect to deal with all sorts of stress - and it comes from all sides. You might face stress from your boss, your coworkers, the corporation or business itself, and much more. Here's a rundown of the stress that most people face in their career or work situation.

5 Work Stress Busting Tips

Every job is going to be stressful at some point. Whether you are working on a tight deadline or facing a make-or-break situation, here are a few ways that you can alleviate stress, at least to some extent.

Make the most of workday breaks.

Take some time to cool down and take a deep breath. A slow walk and deep breathing during the middle of the day can help center you.

Have a place to vent.

You might not want to discuss your work troubles work coworkers, as gossip can run rampant. But have someone you can talk to outside of work who will understand your situation.

Walk away.

Never let yourself become angry and lash out at work - that will be detrimental to your work experience and lead to more stress. Find some way to blow off steam.

Stay reasonable.

There are certain job standards you must live up to, but don't be pushed to go too far above what is reasonable for your pay grade. Never expect perfection!

Tweak your job description.

If you find that you are consistently doing work that is not in your job description, speak to your employer about either delegating that work to someone else or compensating you fairly for it.

Get Help for Career Stress

Career Stress Resources

Stress related to health conditions/issues

When you are facing a tough health condition or concern, stress tends to skyrocket. That's because in addition to the illness itself, there are many other issues to worry about while you are going through a trying time. Here's a brief rundown of the stress you might expect to feel when you get bad news from the doctor.

5 Health Conditions/Issues Stress Busting Tips

When stress becomes overwhelming, it's time to calm down. These tips can help you deal with health conditions or medical issues without blowing your top.

Get all the information you can.

Knowledge is power, and it can help you cope. The more you know about your condition and treatments, the more in-control you will feel.

Enlist help.

When you are faced with a debilitating medical condition, you cannot handle it alone. Recognize that you need help, and don't hesitate to reach out for it.

Have a good cry.

Trying to stay strong in the face of a serious medical condition might help at first, but over time the lack of "falling apart" can take a toll. You deserve the time to grieve the situation you are in; allow yourself to cry, scream, rant, and otherwise take out the stress before it makes you even sicker.

Make plans.

If your medical condition will be a temporary one, consider it a wake-up call, and start planning the rest of your life accordingly. If you are facing a terminal illness, make plans for the time you have left.

Find a spiritual advisor.

Even if you are not a religious or spiritual person, finding someone who can talk to you about "what comes after" might be a helpful step to put your illness in perspective.

Get help for health-related stress

Health-Related Stress Resources

Resources and Tools for Stress Management

Each person has different types of stressors. What bothers one person might not bother another. What seems overwhelming to one might be perfectly manageable to another. But when it comes to your particular kind of stress, you know when you feel it - and you know when it's becoming serious.

These stress reduction techniques can help anyone, no matter the situation. Whether you are in a hospital bed awaiting surgery, dealing with a boss who seems to be out to get you, or lonely at college while you await that next test that has you so anxious you can barely study, these tips can ease the worry you are dealing with and help you face the next hurdle with a more centered, calm mind.

Relaxation Techniques and Tools

Our expert Melissa Cohen, LCSW, has a few tips that can help ease stress. These are her best options for anyone facing a stressful time, including college students, parents, employees, and more.

Avoiding Stress

Wouldn't it be nice to avoid stress? Fortunately, there are some ways you can make that happen. Though there is no way to completely avoid stress, there are some ways to get a better handle on the things that cause it, how you respond to it, and what it does to you. These techniques can help you avoid stress.

Know your limitations

Jumping into something you can't handle can often leave you with stress and worry. When embarking on something new, know what your limitations are, and never bite off more than you can chew.

Have a good support system

When life gets tough, having someone to turn to can help. Your support system should include family, friends, and professionals if necessary.

Understand your triggers

What stresses you out? Learning to avoid things that make you anxious, nervous or worried can be enough to help you live a life filled with less stress.

Learn relaxation techniques

When stress comes calling, being able to relax can help you cope with it. Take the time to learn the techniques that make most sense to you.

Manage your time

Plan out your time wisely. This includes any situation, including school, career, or everyday life. Make sure to plan in plenty of downtime, too.

Learn to say no

When you say yes to everything, you eventually become overwhelmed. Make "no" a strong part your vocabulary, and only say yes to things that will be enjoyable for you.

Exercise

Getting active releases hormones that can help you relax, stay calm and cope with life's stressors. Even a small amount of exercise each day can work wonders.

Be more assertive

Learn to stand up for yourself and those around you. Never allow yourself to be bullied, whether it's by fellow students, coworkers, a boss or anyone else.

Stress Don'ts

There are very few absolutely certain things in life. But when it comes to stress, there are a few things that are simply destined to cause it. These stressors are serious for anyone who deals with them, and they can lead down a road that brings the worst stress you can imagine. If you are dealing with any of these issues, getting help right away - right now - is the only appropriate response.

Substance abuse

Though turning to drugs and alcohol might seem to relieve stress in the short term, it is a recipe for disaster. The negative problems that quickly result will turn your future into a nightmare.

Addiction

Any sort of addiction can quickly spiral into something you can't handle. Avoid anything that might seem to be an addictive trigger for you, including substances, gambling, and the like.

Abuse of any kind

If you are being abused by anyone, in any way, get help right now before it gets worse. Emotional, verbal, physical, sexual abuse - as well as other types - can send your stress levels off the charts.

Isolation

When you are feeling isolated for whatever reason, stress builds up to the breaking point. If you are suffering alone, without a support group or support system to help you, it's time to reach out. It might be tough, but there are people just like you who can benefit from the discussions you could have.

Good Stress/Bad Stress

Remember that not all stress is bad for you. Sometimes it's a very good thing. Stress can push you to succeed in areas that you believed were off-limits to you. It can propel you to do things that turn out to be great adventures. It can spur you to study harder, work longer hours, focus more on the things that matter, and take your good health into your own hands.

Stress can also have a very clear-cut purpose if you are ever in a dangerous situation. The "fight or flight" response is a very important biological urge that is designed to lead us out of harm's way. For instance, the urge to run when someone begins chasing you, or the instinctual need to fight back when you are confronted with a dangerous situation are both a result of this stress response. In that way, stress is a good thing, because it keeps you safe.

Healthy stress might make you feel anxious or worried for a time. Imagine the stress you feel when taking that big test, the one that your final grade is riding on. The stress might be tough, but it spurs you to study more, and that can drive you to a higher grade. Or imagine the worry you feel when you are struggling with a relationship issue. The worry doesn't feel good, but it leads you to talk things through more often, and that can lead to a better place in the relationship than what you experienced before the stress took hold.

So before you discount stress as being a terrible thing, think of times when it spurred you on to greater things. It might help you put stress in perspective the next time you feel overwhelmed by it.

Mindfulness

Being mindful of the things that are happening and the world around you
can help you cope with many things in life, including stress and anxiety.
Though there are many definitions for mindfulness, the general idea is the
same: It is a mental state that is focused on the moment, staying calm, and accepting and acknowledging how you feel, the sensations around you, the thoughts that come into your head, and the other things in your internal and external environment.

By "being in the moment" and embracing it, you can reduce or relieve stress and anxiety. In fact, mindfulness can work so well for some that it becomes a way of life, one that leads to a much better day-to-day existence.

What is it in relation to anxiety and stress?

Mindfulness has been proven to reduce stress and anxiety, and in some cases, actually prevent it from happening in the first place. Not only does mindfulness pull you out of your own head and help you see the bigger picture, it can reduce physical stressors that might make your mental state feel even worse. By focusing on the present, you are not dwelling on the mistakes of the past, nor are you overwhelmed by thoughts of the future. You are focused on the here and now, and that can allow your subconscious to work on the things that are bothering you.

How can you approach mindfulness?

Starting a routine of mindfulness can be tough, especially when you are entrenched in a fast-paced world. But it is definitely worth a shot.

Start by setting aside some time to focus on the here and now. This means choosing a quiet spot where you will not be disturbed, and where distractions are at a minimum. Focus on every aspect of your body, one at a time, starting with your breathing. Move up from your toes, focusing in the sensations you feel in every part of yourself, until you reach your head. What thoughts are there? What are you feeling at the moment? Just acknowledge those things, breathe in deep, but do nothing about them. The goal is to live in the moment, not look for solutions.

You can indulge in this during other times as well. For instance, while eating a meal, focus strongly on the flavors and textures as they move over your tongue. Focus on your breathing, the smells of the food, the motion of swallowing it. Try to be as deeply in that moment as you can be, and fill up your senses with what you find there.

Mindfulness Tips and Techniques

Ready to try it? These tips can help you get on track.

Meditate.

Listen to your body.

Let thoughts go.

Run through the sensory gamut.

Clench and release.

Try again.

Mindfulness resources

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Student Stress & Anxiety Guide | LearnPsychology.org

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Feelings of stress and anxiety are a part of life. Some levels of stress can actually be good for us, as the right kind of stress encourages us toward change and growth. However, when stress and anxiety exist for an extended period of time, they can become a burden or even a health risk.

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What's the difference?

Stress

Stress is the body's reaction to various stimuli, including physical, chemical, emotional, or environmental factors. Stress is a normal part of life and something that everyone experiences.

Acute stress is short-lived and involves the body releasing adrenaline and cortisol, which helps you respond quickly when needed (e.g., when you encounter something dangerous). Chronic stress, however, results in ongoing high levels of stress hormones that can compromise your immune system and cause severe health problems such as depression.

Stress, whether acute or chronic, is not diagnosed as a mental health disorder.

Anxiety

The experience of anxiety is more similar to fear. This may be fear of something specific or fear that doesn't seem to have a cause. Many people experience anxiety in relation to common stressful events such as exams or upcoming submission deadlines, and this anxiety can be short-lived. However, when anxiety continues and begins to interfere with ongoing daily functioning it is diagnosed as an anxiety disorder.

How does normal anxiety compare to an anxiety disorder?

Normal anxiety can take the form of "the jitters," trouble sleeping, worry, or sadness. It's usually short-lived and disappears once the perceived threat to our wellbeing has passed.

Anxiety disorders, however, are more persistent and severe and may require assistance from a wellness professional.

According to the Anxiety Disorder Association of Canada, an anxiety disorder is characterized by constant, chronic and unsubstantiated worry that causes significant distress, disturbs your social life, and interferes with classes and work ¹.

¹ Anxiety Disorders Association of Canada

Generalized Anxiety Disorder

Generalized Anxiety Disorder is a condition whereby you experience chronic and debilitating anxiety and/or worry. Some of the signs and symptoms to watch for include ¹:

Feeling restless or keyed up

Difficulty concentrating

Being easily fatigued

Feeling irritable

Experiencing muscle tension

Having sleep difficulties

Gastrointestinal discomfort including nausea and diarrhea

Sweating

1 Anxiety Disorders Association of Canada

Generalized Anxiety Disorder

Obsessive Compulsive Disorder

Panic Disorder

Post Traumatic Stress Disorder

Social Anxiety Disorder

Specific Phobia

The Canadian Mental Health Association offers more information about types of anxiety disorders.

It helps to be proactive about stress and anxiety. When you start feeling stressed or anxious:

Acknowledge and accept that you are feeling stressed or anxious

Take a break

Talk to a friend

Allow yourself to cry

Go for a walk or run

Meditate

Breathe deeply and allow your natural relaxation response to kick in

Believing that you are able to manage stress and anxiety is important because your perceptions can have a large impact on your health. Research has shown that students' perceived ability to manage stress can reduce their likelihood of becoming depressed.

Sawatzky et al, "Resilience mediates the effect of stress on depression in university students," Journal of American College Health, submitted for review July 7, 2010.

Identify the things that trigger your stress or anxiety

Keep a log of your stress triggers and review them periodically

Identify the times that you tend to get stressed or anxious
Are you most stressed in the morning? Before class or meetings? Studying or writing in the evening? Monitor the times you feel most stressed or anxious and include these times in your stress long.

Think of ways to change your responses to stress and anxiety
Are there unhealthy triggers you can avoid or minimize your exposure to? Can you change how you approach triggers or the way that you manage stress and anxiety?

For example, if studying for a difficult class or thesis defense alone in your room at night triggers a stress response, you might try studying with a friend or family member, or in a group at a different location and time of day. You might also want to try taking other steps to minimize the stress triggered by this activity, such as asking your professor, TA, or research supervisor for help, accessing academic resources like the Learning Commons, or engaging in positive self-talk when you begin feeling stressed.

Try a mini meditation. Breathe in deeply, count to five, and exhale slowly. Watch your lower abdomen expand and deflate. Repeat five times.

If you're already feeling stressed or anxious, small, simple adjustments can make a big difference when it comes to managing stress and anxiety.

If you're experiencing exam-related stress or anxiety, remind yourself that the exam period has an end date and it will be over soon.

Get up and stretch or walk around once an hour for five-to-ten minutes.

Try to get outside if you can.

Hydrate yourself with water throughout the day to keep your body and mind functioning well.

Eat well to properly fuel your body and brain.

Try a mini meditation. Breathe in deeply, count to five, and exhale slowly. Watch your lower abdomen expand and deflate. Repeat five times.

Engage in positive self-talk to help build self-confidence.

Face your fears head on. Avoiding stressful or social situations can reinforce anxiety - feel the fear and do it anyway.

Don't try to be perfect: remind yourself that your best is something to be proud of.

Laugh: watch, listen, or read something that makes you laugh out loud.

Take a short break to meet a friend.

Have coffee, eat lunch, or go for a walk together.

Get enough quality sleep. Your brain is at its quickest and most adept after seven to nine hours of sleep.

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Stress Stress is the body's reaction to various stimuli, including physical, chemical, emotional, or environmental factors. Stress is a normal part of life and something that everyone experiences. Acute stress is short-lived and involves the body releasing adrenaline and cortisol, which helps you respond quickly when needed (e.g., when you encounter something dangerous).

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1. prevalence of stress,anxiety and depression among UiTM students
2. social media and why our students can't manage time

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2016238668

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2016238728

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1. MUHAMMAD AZMAN BIN ISMAIL
2. ISKANDAR ZULQARNAIN BIN MOHD SADRI
3. AHMAD FARIDZAL BIN ROSLI
4. MOHAMAD KHAIRI AZWAN BIN KAMARUDDIN

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2016238508